Reverse Back Hyperextension Banded
Banded reverse hyperextension that strengthens the posterior chain with accommodating resistance.
BackIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: lower back & glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~26 kcal |
How to do it
- Position yourself for a reverse hyperextension with a band providing resistance.
- Lift the legs by extending the hips and lower back.
- Squeeze the glutes and lower back at the top.
- Lower with control.
- Complete 4 sets of 12-15 reps.
Equipment
- Resistance Band
- Hyperextension Bench or Similar
Coaching tips
Benefits
Banded reverse hyperextension that strengthens the posterior chain with accommodating resistance.
Common mistakes
Avoid using momentum or hyperextending aggressively.
Make it harder
Increase band tension or slow the tempo.
Make it easier
Perform bodyweight only.
Breathing
Exhale as you lift, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 5 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.